Strawberries vs. Broccoli
Nutrition comparison of Strawberries and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and broccoli:
- Both strawberries and broccoli are high in Vitamin C.
- Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and broccoli contain similar amounts of calories - strawberry has 32 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and similar to broccoli for fat. Strawberries has a macronutrient ratio of 8:86:7 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Broccoli | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and broccoli contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 30% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Strawberries and broccoli contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 321% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both strawberries and broccoli are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both strawberries and broccoli are high in Vitamin C. Broccoli has 52% more Vitamin C than strawberry - strawberry has 58.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Strawberries and broccoli contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both strawberries and broccoli contain significant amounts of niacin.
| Strawberries | Broccoli | |
|---|---|---|
| Thiamin | 0.024 MG | 0.071 MG |
| Riboflavin | 0.022 MG | 0.117 MG |
| Niacin | 0.386 MG | 0.639 MG |
| Pantothenic acid | 0.125 MG | 0.573 MG |
| Vitamin B6 | 0.047 MG | 0.175 MG |
| Folate | 24 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 194% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Strawberries and broccoli contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 107% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both strawberries and broccoli contain small amounts of myricetin.
| Strawberries | Broccoli | |
|---|---|---|
| kaempferol | 0.5 mg | 7.84 mg |
| myricetin | 0.04 mg | 0.06 mg |
| Quercetin | 1.11 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Strawberries | Broccoli | |
|---|---|---|
| beta-carotene | 7 UG | 361 UG |
| lutein + zeaxanthin | 26 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Strawberries | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.0215 G |
| Total | 0.065 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and broccoli contain significant amounts of linoleic acid.
| Strawberries | Broccoli | |
|---|---|---|
| linoleic acid | 0.09 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.09 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Broccoli (Broccoli, raw) .
Strawberries g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does strawberries or broccoli contain more calories in 100 grams?Strawberries and broccoli contain similar amounts of calories - strawberry has 32 calories in 100g and broccoli has 34 calories.
Does strawberries or broccoli have more carbohydrates?
By weight, strawberries and broccoli contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does strawberries or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and broccoli has 316mg of potassium.